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Feeling fatigued? Iron deficiency could be the culprit. Learn if an iron supplement is right for you and discover the best way to boost your iron levels
Summary
1Who should take iron supplements?
In theory, you should be able to get enough iron through your diet. However, research suggests…
2How much iron do you actually need?
The good news is that most people should be able to get all the iron they need from their daily diet…
3The best iron supplement options
There are several types of iron supplements, which makes it easy to find the right one for you…
At some point in our lives, most of us have stopped and thought: “Am I getting enough iron?”
Back in 2020, the UK National Diet and Nutrition Survey found that 49% of girls aged 11–18 and 25% of women aged 19–64 in the UK have low iron intake.1 How many times a day have you uttered the words ‘I’m tired’?
Well, iron plays an important role in making red blood cells, and these are used to carry oxygen around your body.2 If you don’t have enough iron in your body, the cells across your body won’t get enough oxygen, which can lead to iron deficiency anaemia.
Most people should be able to get all the iron they need by eating a balanced and nutrient-rich diet.2 However, some people choose to take iron supplements to boost their intake to the recommended daily allowance, particularly if they eat a restricted diet.2
Some people are also at particular risk of low iron levels, which can lead to iron deficiency anaemia (as outlined below).3 If someone is found to have iron deficiency anaemia by their doctor, they may be advised to take an iron supplement.3
Who should take iron supplements?
In theory, you should be able to get enough iron through your diet.2 However, research suggests that 3% of men and 8% of women in the UK have iron deficiency anaemia.4
Iron is so important for women. An iron deficiency is more common if you’re born female because of menstruation and heavy periods, as you can lose iron from it.4 In the UK, up to 12% of pre-menopausal people are estimated to have iron deficiency anaemia.4
Pregnancy is another time when iron deficiency is common, with an estimated 23% of pregnant people in the UK estimated to have iron deficiency anaemia.4
If you donate blood regularly, you’re also more likely to experience periods of iron deficiency anaemia, as with each donation you’re estimated to lose 210mg to 240mg of iron.5
If you’ve ever donated blood, you’ll be no stranger to having your blood checked beforehand to measure your haemoglobin level (a protein in red blood cells that carries oxygen).6 Iron is needed to make haemoglobin, and if your iron stores are low, your haemoglobin may drop too low for you to be able to donate.7 If you are experiencing symptoms of iron deficiency anaemia, it is important to seek medical advice.
How much iron do you actually need?
The NHS recommends the following amounts of iron:2
- 8.7mg per day for male-born people aged 19 and over
- 14.8mg per day for female-born people aged 19 to 49
- 8.7mg per day for female-born people aged 50+
The good news is that most people should be able to get all the iron they need from their daily diet.2
There are a number of foods that are good sources of iron, including:2
- red meat (beef, pork, lamb)
- beans, including red kidney beans, edamame beans and chickpeas
- nuts
- dried fruits, like apricots
- fortified breakfast cereals
- soya bean flour
- liver (but this shouldn’t be eaten during pregnancy)
If you’re not a meat eater, don’t worry, there are plenty of plant-based foods that are high in iron.
The best iron supplement options
It’s not always possible to maintain healthy iron levels just through diet alone. If your body needs an extra boost of iron, supplements can be an easy and effective way of increasing your levels.
It is important to discuss the need for iron supplements with your doctor first and to check you are taking a safe dose of iron. If you are experiencing symptoms of iron deficiency anaemia you may be advised to have a blood test to check for this.
There are several types of iron supplements, which makes it easy to find the right one for you.
The best iron supplement options
If you struggle with swallowing tablets, liquid iron supplements may be a great option for you to think about.
Some of our most popular liquid iron supplements include the Floradix liquid iron formula and Vitabiotics gentle iron liquid.
Supplements in tablet form are extremely convenient and a very popular way of boosting your iron levels. You can carry them with you, take them away without worrying about leaks or spillages, and they don’t have the taste of the liquid variety.
We stock a range of iron supplements in tablet or capsule form, including our Iron & Vitamin C tablets, and our Gentle Iron Vegi Capsules. Studies suggest that taking vitamin C along with iron may help to aid absorption.8,9
Iron is also available as a supplement in powder form. Iron supplement powders are usually combined with other great nutrients to boost your overall health and wellbeing, and can be added to shakes, smoothies, pancakes and more, making it simple to incorporate into your diet.
Some of our popular iron supplements in powder form include Naturya Organic Spirulina Powder, which is rich in iron, vitamin A, vitamins B1 and B2, plant-based protein and calcium.
If you have been advised to take an iron supplement by your doctor for iron deficiency anaemia the levels of iron in supplement powders may not be enough per serving each day (depending on the dose you have been recommended). So, please check the levels of iron in each serving carefully and follow the dosage advice given by your doctor.
If you already take multivitamins, there’s a good chance that it already contains iron, as it’s important for health.
This is true for multivitamins for children too, such as Bioglan’s SmartKids Iron with Vitamin C strawberry-flavour gummies. Our Holland & Barrett ABC to Z multivitamins are very popular for adults too.
For all iron supplements, if you have been diagnosed with iron deficiency anaemia by your doctor make sure to check the iron supplement you are planning to take contains the right amount of iron as advised by your doctor.
Can you take too much iron?
You can start to experience side effects if you take more than 20mg of iron per day.2 These side effects include:2
- constipation
- feeling sick
- being sick
- stomach pain
It’s also important to note that taking iron supplements within the recommended dose ranges can cause changes to your bowel movements – most notably their colour, with people reporting a change from their normal colour of poo to green or black.10
Some people also experience constipation or diarrhoea, heartburn, tummy pain or feeling sick when they take iron supplements. Taking them at the same time as food may reduce the chance of side effects.
While iron supplements are widely available, we strongly recommend that you speak with your doctor before starting to take them.
Very high doses of iron can be fatal, particularly in children, so always keep iron supplements out of their reach.2
The final say
Our bodies depend on iron.2 If you’re experiencing iron deficiency anaemia, or are worried your iron levels may be low because for example you regularly donate blood or are experiencing heavy periods, talk to your doctor as you may benefit from taking an iron supplement.
You can find our full range of iron supplements here. For personalised advice, you should always speak to a healthcare professional, such as a GP or registered dietitian.
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle. While we strive for accuracy and balance, please be aware that this article may discuss products available for purchase through Holland & Barrett. Consult a
healthcare professional before making any health-related decisions
- GOV.UK. (2020). NDNS: results from years 9 to 11 (combined) – statistical summary. [Internet]. [cited 2024 November 11] Available from: https://www.gov.uk/government/statistics/ndns-results-from-years-9-to-11-2016-to-2017-and-2018-to-2019/ndns-results-from-years-9-to-11-combined-statistical-summary
- NHS. Iron – vitamins and minerals [Internet]. [cited 2024 May 22] Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/iron/
- NHS. (2024). Iron deficiency anaemia. [Internet]. [cited 2024 November 11] Available from: https://www.nhs.uk/conditions/iron-deficiency-anaemia/
- National Institute for Health and Care Excellence. Anaemia – iron deficiency: how common is it? [Internet]. [cited 2024 May 22] Available from: https://cks.nice.org.uk/topics/anaemia-iron-deficiency/background-information/prevalence/
- Mantadakis E, et al. Iron deficiency and blood donation: links, risks and management. Journal of Blood Medicine. 2022;13:775–786. Available from: https://doi.org/10.2147/JBM.S375945
- Blood Donor Counselling: Implementation Guidelines. Geneva: World Health Organization; 2014. Annex 1, Haemoglobin and iron: information for blood donors. Available from: https://www.ncbi.nlm.nih.gov/books/NBK310577/
- NHS. Give blood: haemoglobin and iron [Internet]. [cited 2024 May 22] Available from: https://www.blood.co.uk/the-donation-process/further-information/haemoglobin-and-iron/
- Ems T, et al. Biochemistry, Iron Absorption. StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024. Available from: https://www.ncbi.nlm.nih.gov/books/NBK448204/
- Kontoghiorghes GJ, Kolnagou A, Kontoghiorghe CN, Mourouzidis L, Timoshnikov VA, Polyakov NE. Trying to Solve the Puzzle of the Interaction of Ascorbic Acid and Iron: Redox, Chelation and Therapeutic Implications. Medicines [Internet]. 2020 Jul 30;7(8). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7460366/
- Nguyen M, et al. Iron Supplementation. StatPearls [internet]. Treasure Island (FL), StatPearls Publishing, 2024. Available from: http://www.ncbi.nlm.nih.gov/books/NBK557376/
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